Baba ganoush typically contains around 24 to 41 calories per 2-tablespoon serving (about 30g), though the exact amount can vary depending on how much olive oil and tahini are used. Restaurant and store-bought versions often contain more calories due to higher oil content.
This makes it a relatively low-calorie Mediterranean dip compared to many creamy spreads, while still providing fiber, healthy fats, and essential nutrients.
Because baba ganoush is made primarily from roasted eggplant, it has a naturally lighter calorie base than dips made from beans or dairy. However, ingredients like olive oil and tahini can increase the calorie count, so portion size plays an important role in its overall nutritional value.
How Many Calories in Baba Ganoush?
Baba Ganoush Nutrition Facts
Understanding baba ganoush nutrition helps put those calories into perspective.
Typical baba ganoush nutrition facts per serving include:
- Calories: 80–120
- Fat: 6–10g (mostly healthy fats)
- Carbs in baba ganoush: 5–8g
- Fiber: 2–4g
- Protein: 1–2g
What This Means
- The fiber from eggplant supports digestion and fullness
- The healthy fats from tahini and olive oil support heart health
- The relatively low carbs make it suitable for balanced diets
This nutritional value of baba ganoush makes it a lighter, nutrient-dense option compared to heavier dips.
Is Baba Ganoush Healthy?
Yes, baba ganoush is healthy when consumed in moderation.
Baba Ganoush Health Benefits
- Made from whole, plant-based ingredients
- Naturally vegan and gluten-free
- Rich in antioxidants from eggplant
- Contains heart-healthy fats
Is Baba Ganoush Good for You?
Baba ganoush is good for you as part of a balanced diet. Its combination of fiber and healthy fats helps keep you satisfied, while its simple ingredients avoid unnecessary additives.
However, because it contains oil, portion control is important to keep calories in check.
Baba Ganoush Carbs and Keto Considerations
Baba ganoush carbs are relatively low compared to many dips.
- Around 5–8 grams of carbs per serving
- Contains fiber, which helps reduce net carbs
Is Baba Ganoush Keto?
Baba ganoush can fit into a keto diet when consumed in small portions. Its low carb content and healthy fats make it more keto-friendly than many other dips.
What Affects Calories in Baba Ganoush?
Not all baba ganoush recipes are the same. The calorie content can change depending on:
- Amount of olive oil used
- Quantity of tahini
- Additions like yogurt or mayonnaise (less traditional)
A simple, traditional Lebanese baba ghanouj recipe tends to be lighter than heavily modified versions.
Baba Ganoush vs Other Dips
When comparing baba ganoush to other dips:
- Lower calories than many creamy dips
- Lighter than hummus due to eggplant base
- More nutrient-dense than processed spreads
Because of this, baba ganoush is often chosen as a healthier alternative.
Is Baba Ganoush Served Hot or Cold?
Baba ganoush is typically served cold or at room temperature. This allows the flavors to fully develop and keeps the texture smooth and creamy.
Frequently Asked Questions
How many calories in baba ghanouj?
Baba ganoush contains about 80 to 120 calories per serving, depending on the amount of oil and tahini used.
What is the nutritional value of baba ganoush?
The nutritional value of baba ganoush includes fiber, healthy fats, low carbs, and antioxidants, making it a nutrient-dense dip.
Is baba ganoush healthy?
Yes, baba ganoush is healthy. It is made from whole ingredients and provides beneficial nutrients when eaten in moderation.
How many carbs in baba ganoush?
Baba ganoush typically contains 5–8 grams of carbs per serving, including fiber.
Is baba ganoush keto friendly?
Baba ganoush can be keto-friendly in small portions due to its low carb content and healthy fats.
Enjoy Fresh Baba Ganoush at Pita House
If you are looking for a flavorful dip that balances taste and nutrition, baba ganoush is a great choice. Its smoky eggplant base and creamy texture make it both satisfying and relatively light.
At Pita House, baba ganoush is prepared fresh using traditional methods that preserve both flavor and nutritional value. Whether you are enjoying a quick meal or planning a gathering, it is a perfect addition to a Mediterranean spread.
You can also include it in your next event with our baba ganoush catering options and enjoy a dish that delivers both great taste and balanced nutrition.
